Instructions:
- 1Start seated on an incline bench with a dumbbell in each hand
- 2Let your arms hang naturally down, palms facing one another
- 3Lift the dumbbells out to your sides until they're level with your shoulders
- 4Lower the dumbbells back to the starting position
Tips:
- Keep your back flat against the bench
- Move in a slow and controlled manner
- Avoid using your back or body momentum to lift the weights
- Focus on your shoulder muscles while lifting and lowering
Dumbbell Incline Rear Lateral Raise
The dumbbell incline rear lateral raise is an effective exercise designed to target the deltoid lateral and posterior muscles, making it a key component of any shoulder workout. This movement can be performed with dumbbells while lying on an incline bench, providing an excellent way to isolate the rear deltoids and build shoulder strength.
How to Perform the Dumbbell Incline Rear Lateral Raise
- Start by setting an incline bench at a low angle.
- Lie face down on the bench, holding a dumbbell in each hand.
- With your arms extended straight down, keep a slight bend in your elbows.
- Lift the dumbbells outward in a reverse fly motion, squeezing your shoulder blades together.
- Hold at the top for a brief moment, then lower the weights back to the starting position.
Tips for Effective Execution
- Maintain a controlled motion throughout the entire exercise to avoid injury.
- Focus on engaging the rear deltoids rather than using momentum to lift the weights.
- Consider starting with lighter weights to master the form before progressing to heavier dumbbells.
- Incorporate this exercise into your shoulder routine for balanced muscle development.
Common Variations
There are various names for this exercise that you might encounter, such as db incline rear lateral raise, dumbbell incline rear delt raise, or lying incline dumbbell rear delt raise. Each variation serves the same purpose of strengthening the rear shoulder muscles, ensuring you can choose the version that feels best for your workout.
Muscle Engagement
The dumbbell lateral raise in general is great for working the deltoid muscles. When performing the incline rear lateral raise, you specifically target the posterior deltoids, which are essential for balanced shoulder development and overall upper body strength. Including this exercise in your regimen will not only enhance your physique but also improve your performance in other lifts and activities.